This roasted tomato chickpea soup is a wholesome, comforting dish that blends smoky-sweet roasted tomatoes with protein-packed chickpeas for a hearty, plant-based meal.
Naturally vegan and rich in fiber, it offers a creamy texture with the help of cashews and heart-healthy olive oil, all while being low in saturated fat.
Ready in under an hour, it’s quick, nourishing, and perfect for weeknight dinners or meal prep.
Roasted Tomato Chickpea Soup
Equipment
- 1 large baking sheet
- 1 soup pot (medium or large)
- 1 blender or immersion blender
- 1 chef’s knife
- 1 cutting board
- Measuring Cups and Spoons
Ingredients
- 2 tablespoons olive oil
- 1 medium yellow onion quartered
- 4 cloves garlic
- 2 pounds fresh tomatoes
- 2 cups low-sodium vegetable broth
- ½ cup raw cashews optional, for creaminess
- 1 teaspoon dried thyme
- 1 teaspoon dried oregano
- Salt and black pepper to taste
- 1½ cups chickpeas drained and rinsed
Instructions
- Preheat the Oven for Roasting: Begin by setting your oven to 400°F (200°C). This high heat is key to caramelizing the natural sugars in the tomatoes and onions, which brings out a deep, rich flavor in the soup. While the oven is heating, prepare your vegetables so they’re ready to roast as soon as the oven reaches temperature.
- Prepare Vegetables for Roasting: On a large baking sheet, spread out the fresh tomatoes (halved or quartered if large), the quartered onion, and whole garlic cloves. Drizzle everything generously with olive oil, then sprinkle with salt and freshly ground black pepper. Using clean hands or a spatula, toss the vegetables until each piece is evenly coated with oil and seasoning. This coating helps them roast evenly and develop a golden, slightly caramelized exterior.
- Roast Until Deeply Golden: Place the tray of vegetables in the preheated oven. Roast for about 40 minutes, stirring or flipping the vegetables halfway through for even cooking. Keep an eye on the garlic it will roast faster than the tomatoes and onions. To prevent burning, remove the garlic after about 20 minutes and set it aside. Continue roasting the tomatoes and onions until their edges are lightly charred, their skins are wrinkled, and they release a sweet, smoky aroma.
- Transfer Vegetables to Soup Pot: Once the vegetables are roasted, carefully transfer them to a large soup pot. Add the roasted garlic back in along with the vegetable broth, dried thyme, dried oregano, and cashews (if using). The cashews will soften as the soup simmers, making blending easier and giving the finished soup a silky, creamy texture without dairy.
- Simmer to Infuse Flavors: Bring the mixture to a gentle simmer over medium heat. Allow it to bubble softly for about 5 minutes. This step helps the herbs release their aroma and gives the cashews time to soften fully. You don’t need a long simmer here—just enough to meld the flavors together before blending.
- Blend Until Perfectly Smooth: Carefully transfer the hot mixture to a high-speed blender. Blend on high for 1–2 minutes, until the soup turns into a completely smooth and velvety consistency. Alternatively, you can use an immersion blender directly in the pot for convenience, though a countertop blender usually gives a creamier result. Always use caution when blending hot liquids work in batches if needed, and keep a kitchen towel over the blender lid to prevent splatters.
- Add Chickpeas and Warm Through: Return the blended soup back to the pot. Stir in the rinsed and drained chickpeas. Let the soup simmer gently for another 3–5 minutes, just long enough to heat the chickpeas and allow them to soak up some of the tomato-rich flavor. At this point, taste the soup and adjust the seasoning with extra salt and pepper if needed.
- Serve and Garnish Generously: Ladle the hot soup into bowls. For an extra burst of flavor, drizzle with a little pesto oil or a swirl of olive oil. Pair the soup with warm crusty bread, sourdough slices, or a gooey vegan grilled cheese for the ultimate comfort meal. Serve immediately while hot, and enjoy the rich, creamy, and hearty flavors of this nourishing roasted tomato chickpea soup.
Notes
- Roasting the vegetables deepens the flavor, creating a naturally sweet and smoky base.
- Cashews are optional but add a silky, dairy-free creaminess.
- Use ripe, juicy tomatoes for the best flavor—Roma or cherry tomatoes work especially well.
- Chickpeas provide hearty texture and plant-based protein, making the soup filling enough for a full meal.
- This soup is naturally vegan, high in fiber, and low in saturated fat.
- Make it ahead of time—flavors intensify as it sits overnight.
Chef’s Secrets for Perfect Soup
The secret to making this soup shine lies in the roasting step.
High-heat roasting caramelizes the tomatoes and onions, unlocking layers of sweetness and depth that stovetop cooking alone cannot achieve.
Always remove the garlic halfway through roasting to prevent bitterness from burning.
For creaminess, raw cashews work wonders, but if you prefer to skip them, a splash of coconut milk can also be stirred in after blending.
When blending, allow the soup to rest for a minute before pureeing hot liquids, as this ensures safety and a smoother finish.
Finally, don’t skip tasting and adjusting at the end—sometimes just a pinch of salt or squeeze of lemon juice transforms the flavors from good to exceptional.
Serving Suggestions for Every Occasion
This roasted tomato chickpea soup is versatile enough to serve as a main course or starter.
For a cozy dinner, pair it with warm sourdough bread or a golden, melty grilled cheese sandwich.
If you want to elevate presentation, drizzle each bowl with basil pesto oil, sprinkle with toasted pine nuts, or garnish with fresh herbs like parsley or basil.
For a lighter meal, serve it alongside a crisp green salad with lemon vinaigrette.
It also makes an excellent starter for Italian-inspired dinners or a warming lunch when packed into a thermos for work or school.
Storage Tips to Keep Freshness
This soup stores beautifully, making it ideal for meal prep.
Once cooled, transfer it to an airtight container and refrigerate for up to 4–5 days.
The flavors continue to deepen as it sits, so leftovers often taste even better.
For longer storage, freeze in single-serving portions in freezer-safe containers or bags for up to 3 months.
To reheat, thaw overnight in the fridge and warm gently on the stovetop over medium heat, adding a splash of vegetable broth or water if it thickens too much.
Avoid boiling to preserve the creamy texture.
Frequently Asked Questions
1. Can I make this soup without cashews?
Yes! Cashews add creaminess, but if you prefer a nut-free version, substitute with half a cup of coconut milk or oat cream after blending. The soup will still be rich and smooth.
2. Can I use canned tomatoes instead of fresh?
Absolutely. If fresh tomatoes aren’t available, use two large cans (about 28 ounces) of whole peeled or diced tomatoes. While roasting fresh tomatoes gives the best flavor, canned still makes a delicious and quick alternative.
3. How can I make the soup spicier?
To add heat, roast a red chili pepper along with the tomatoes and onions, or stir in a pinch of red pepper flakes while simmering. Adjust to your spice preference.
4. What’s the best way to blend hot soup safely?
Always allow the mixture to cool slightly before blending, and never fill the blender more than halfway. Place a kitchen towel over the lid to prevent splatters, or use an immersion blender directly in the pot for convenience.
5. Is this soup suitable for meal prep?
Yes, it’s excellent for meal prep. Store individual portions in containers for grab-and-go lunches. It reheats quickly and pairs well with salads or sandwiches, making it a great option for weekly planning.
